SRUDWARF's WS4SB

[srudwarf]

elt like crap today, i end cut tomorrow, i dont know how much fat i dropped but it seems like alot for such a short time, cant wait to see the damage i start doing when i add more calories considering i've set like 3-4 major pr's and all of my acessory work is up while cutting. I estimate i dropped a little over 2 lbs

achilles feels fine im on 2400mgs of ibuprofen a day and im taking Lunesta both are new prescriptions, lunesta is for insomnia

Deadlifts
90x3
115x3
135x3
225x3
265x3(could've repped all day long felt just as easy as 90)
305x3 (hard)
315x3 (back was straight but it was not pretty)
320x2 fail, i was pretty hyped up that day i got 345 i hope it wasn't a fluke.

It's obvious the jumps i was making were too large toward the end. I was warming up with snatch grip until i hit 225, 135x3 snatch grip felt really easy and really light. Next week I will do them

http://youtube.com/watch?v=uZ6t5lW6ev0
thats my refrence for form is hers alright

GHR's
2x bw 8 negatives PR
1x1 bodyweight 1x7 negatives PR
1x8 negatives set rep PR

Reverse hypers +25 lbs (30 seconds rest)
3x10, 3x8, 3x8

Cybex weighted crunch 3 sets

I think I'm at the point with deadlifts where they're only going to go up when my squat goes up, and i can't squat for two weeks, then i have to work my way back up.

[KIB]

elt like crap today, i end cut tomorrow, i dont know how much fat i dropped but it seems like alot for such a short time, cant wait to see the damage i start doing when i add more calories considering i've set like 3-4 major pr's and all of my acessory work is up while cutting.

You going to get skin fold measurements done now that you're done? (I'm all into it now cuz I just got mine done )
Hope the next couple of weeks bring big lifts. That snatch grip for the deads is WIDE. You feel the torque in the forearms?

[Young Athlete]

Glute ham raises are tough bastards aren' they

[Eric]

elt like crap today, i end cut tomorrow, i dont know how much fat i dropped but it seems like alot for such a short time, cant wait to see the damage i start doing when i add more calories considering i've set like 3-4 major pr's and all of my acessory work is up while cutting. I estimate i dropped a little over 2 lbs

Yeah, I'm looking forward to seeing how you progress when you're eating like a beast. Keep it up.

[srudwarf]

ME upper

WG pullup

bwx3
+10x3
+20x3
+35x3
+45x4 1 rep pr (barely)

Chest Dips (my weaker dipping)
35x19 2 rep PR
35x17 Set/Rep PR

Cable Rows SS RDF

Cable Rows
140x12 (with VERY good form) 4 Rep Pr
145x8 PR
145x8 PR

RDF
3x8 at 25 PR

Shrugs SS with DB skullcrushers
85x17
85x15
85x15
85x12

DB Skull Crushers
20x20
30x8
30x8
30x7

Experimented with higher reps on the shrugs on some advice people gave me and I didn't realize i was goign to do x20 on 20 lb skull crushers so i just repped it to failure. Cable rows suprised me, disappointed about the pullups but I can't make massive gains every workout. Good news is my achilles is starting to feel loads better and i should be squatting max weight in 2 weeks.

YA Ghr's are like the best exercise of all time lol. Thanks Eric. Kib I measured my ab at 18, thigh at 18, and chest at 10(down from 19, 20, and 11 in that order), i'm pretty good at it too so i dropped a little over 1% in a week while losing 2 lbs. I can see 6 abs and a slight adonis belt, i'm now going 500 over maintance for the next 6 weeks or so and trying to put on 6 lbs.

I won a supplement contest and I'll be reviewing it in every workout. Its a preworkout blend of whey, creatine citrullate, BCAA's, and caffeine.

[srudwarf]

Light Leg Day-

Super Low Rack Pulls (first notch, mid shin level)
(after warmup)
325x7 2 Rep PR
325x4

I'm just going do to reps with this weight on this day until my achilles is better

GHR's

3 BW 10 Negatives PR
2 BW 10 negatives PR
11 negatives

Reverse Hypers (supersetted with bodyweight roman chairsx20)
+25 lbsx15 5 rep PR
+35x12 PR
+35x12PR
+35x10 PR

High Rack Static Holds (double over hand) Grip training
225x45 seconds
305x15 seconds
305x didn't count
305x didn't count but i dropped it fast

Post workout nutrition-
half a loaf of bread scoop of bodyfortress and 2 cups milk lol

[srudwarf]

SO ****ING PUMPED!

Incline DB presses(warmup 45x12)
60x12 2 Rep PR
60x10 2 Rep PR

Hang Clean and strict press (no warmup)
100x8 2 rep PR
100x6 Set/Rep PR
100x6 Set/Rep PR

V-grip chins SS Face Pulls
BW+5 15 3 rep 5 lb PR
BW+5 x10
BWx5 x8

Facepulls
100x13 PR
100x10 PR
100x8

Shrugs SS with Hammer Curls
85x18PR
85x16 PR
85x16 PR
85x14 PR

Hammer Curls
35x12 PR
30x10
30x10
30x8

I tried the Herculin CN0-2 today and i swelled up like a balloon on my warmup set. Also i increased the speed of my workouts alot, i did 25 working sets in 32 minutes, so the stuff is pretty legit for a pre-workout formula. (basic caffeeine creatine bcaa's what not). I'll write a formal review for tonight

Thoughts-
I had more reps in my shrugs but the dumbells slipped back on the last reps, I'm using the traps i bought yesterday from now on.

Achilles felt fine on hang cleans landing

[srudwarf]

Deadlift
135x5
225x3
265x3
295x3
315x3 PR granted i did strap but i did it totally wrong because i still used a mix grip and they werent tight enough lol. last rep was kind of sloppy but its finally budging

GHRs
3xbw 10 negatives PR
2xbw 10 negatives
10 negatives

light walking lunges
3x8 at 45 lb dumbbells
felt alright

reverse hyper ss roman chairs
35x12
35x12
35x10

some light leg extensions and grip work

[srudwarf]

Rep Upper Body Day

Chins (Full ROM, Awesome)
21, same as last time
Wide Grip Pullups (full ROM except on the last two, my arms started shaking when i tried to get my head above)
12 -2 (we won't count the last two)

Thumb-to-Thumb Close Grip Presses
135x13
135x12
Felt weak here I couldn't catch my breath and breath correctly in between sets. Read the bottom and find out why

Hang Clean and Strict Press
100x11 3 Rep PR
100x9 3 Rep PR

Cable Rows SS Face Pulls
145x12 2 Rep PR
145x8
145x8

Facepulls
110x8
110x6
100x8

Shrugs SS French Press
90x11 Grip issue
90x10
90x8
90x8

French Press
65x12 4 rep PR
65x12 4 rep PR
65x10 Set/Rep PR
65x8

I did this workout in about 29 minutes, and to me that seems fast as hell.

[srudwarf]

Holy shit

Deadlift
135x5 (sumo)
185x3 (sumo)
225x3 (i was in sweat pants sumo was too hard)
275x3 coventional
320x3 with more left in the tank PR

my form was better then last time too.

straight legged good mornings
95x11
95x11
95x8

lightened up the weight to get a good stretch i think i could go much heavier if im fresh

Barbell Lunges
135x10
135x8 (failure hard core, i was on the carpet and i dropped the barbell on the hard floor..the guy who runs the college gym was there haha, first thing he asked was if i was alright but still, kind of worried)

Some leg cursl and some stuff i was experimenting with

lol i quit my job today i dont want to go into details but it involved me being covered in 30 gallons of spoiled milk and cussing everyone out

[KIB]

Monster deads, man. Well done!

i dont want to go into details but it involved me being covered in 30 gallons of spoiled milk and cussing everyone out

Hmm... are you an architect?